RTB Christopher David

RTB Christopher David 🤝 Helping busy men lose weight & gain confidence
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09/10/2026

Want a sharper brain as you get older? You might want to spend more time lifting weights. 🧠💪

For years, cardio has been treated like the gold standard when it comes to exercise for brain health. But research comparing different forms of exercise suggests resistance training deserves a lot more attention.

A large meta analysis looking at more than 37 clinical trials involving older adults compared resistance training, traditional cardio, HIIT, and mind body exercise. Resistance training came out on top for overall cognitive performance.

One area where lifting really stood out was inhibitory control. That’s basically your brain’s ability to stay focused, resist distractions, control impulses, and make better decisions when you’re under pressure. It’s an important part of executive function and plays a huge role in how well you stay locked in on what you’re trying to accomplish.

That doesn’t mean cardio suddenly isn’t worth doing. Cardio still showed an advantage for memory, so there are plenty of reasons to keep it in your routine.

But if you’re doing cardio while completely ignoring strength training, you may be overlooking one of the best forms of exercise for maintaining cognitive performance as you age.

And the best part is you don’t have to spend your life in the gym. The research found that just two strength training sessions per week was enough to produce measurable benefits.

Building muscle is great. Keeping your brain sharp at 50, 60, 70 and beyond might be an even better reason to lift.

09/08/2026

Supplement companies can legally hide how much of each ingredient is actually in a proprietary blend.

You might see a clinically studied ingredient on the label, but if they don’t disclose the individual dose, you have no idea if you’re getting an effective amount or basically a sprinkle thrown in for marketing.

Here’s the supplement label checklist I promised:

âś… Exact dose listed for every active ingredient

âś… No proprietary blends hiding individual amounts

âś… Ingredients dosed close to amounts used in research

âś… Check the serving size because one serving might secretly be two or three scoops

âś… Avoid giant ingredient lists where half the formula looks like it was sprinkled in for marketing

âś… Look for legitimate independent testing like NSF Certified for Sport, USP Verified, or Informed Sport

âś… Make sure the certification applies to that exact product

âś… Be skeptical of ridiculous detox, fat burning, or testosterone boosting promises

âś… Ask whether the company provides a recent Certificate of Analysis

âś… Most importantly, make sure you actually need the supplement

If a company won’t tell you exactly what you’re paying for, put that s**t back on the shelf.

Save this before your next supplement run and send it to someone who needs to check their stack.

09/07/2026

Keto works for fat loss, but probably not for the reason you’ve been told.

And that’s exactly why I think the keto diet is one of the most overrated approaches to losing body fat.

The first problem is training performance. If you’re lifting weights, bodybuilding, or regularly doing hard workouts, carbohydrates can be extremely valuable for fueling your training. Going extremely low carb can leave some people feeling flat in the gym and struggling to maintain the intensity they had before.

Then there’s the unnecessary fear around carbohydrates.

Rice doesn’t automatically make you fat. Potatoes don’t automatically make you fat. Oats, bread and fruit don’t automatically make you fat either.

You gain body fat when you consistently consume more energy than your body needs. Simply removing an entire macronutrient doesn’t change that basic principle.

Keto also creates one of the most misleading moments in dieting: the massive initial drop on the scale.

Someone cuts carbohydrates and suddenly they’re down several pounds in a week. It feels like keto has unlocked some insane fat burning effect.

Except that weight isn’t all body fat.

Reducing carbohydrates also reduces stored glycogen, and glycogen is stored alongside water. As those stores decrease, your body weight can fall rapidly. That doesn’t mean you suddenly burned several pounds of pure fat.

Then you have to consider whether you can actually live this way.

Eating at restaurants becomes harder. Vacations become harder. Family dinners become harder. Going out with friends becomes harder.

Fat loss is already challenging enough. Why make your diet more restrictive than it needs to be?

And here’s the biggest misconception: being in ketosis doesn’t give you permission to ignore calories.

Ketosis is not a loophole around energy balance.

If keto helps you control your calorie intake and you genuinely enjoy eating that way, great. But you absolutely do not need keto to lose weight or get lean.

For most people, a better approach is much simpler.

Hit your protein. Control your calories. Eat enough carbs to fuel your workouts. Train hard. Stay active. Build a diet around foods you en

09/07/2026

5 reasons keto is the most overrated diet for fat loss.

The keto diet gets marketed like cutting carbohydrates suddenly unlocks some secret fat burning mode. But if your goal is losing body fat, getting lean and maintaining muscle, you need to understand what’s actually happening.

When you drastically reduce carbs, your workouts may suffer, especially if you’re doing bodybuilding style training or lifting hard in the gym. Carbohydrates help support glycogen stores, which are important for high intensity exercise and training performance.

You’re also eliminating foods like rice, potatoes, oats, bread and fruit even though carbohydrates themselves don’t magically make you fat.

And that crazy weight loss people talk about during their first week of keto? A significant portion of that initial scale change can come from glycogen depletion and the water stored alongside it. Losing eight pounds on the scale does not automatically mean you burned eight pounds of body fat.

Then you actually have to live with the diet. Restaurants, vacations, holidays, family dinners and going out with friends can become way more complicated when you’re trying to keep carbohydrates extremely low.

Most importantly, ketosis doesn’t eliminate the importance of calories. If your goal is fat loss, your overall energy intake still matters.

You don’t need to be afraid of carbs to get lean.

Eat enough protein. Control your calories. Fuel your training. Lift consistently. Find a diet you can actually stick to.

That’s a much better long term fat loss strategy than constantly searching for another extreme diet.

09/06/2026

You have no idea how close you might be.

WD 40 took 40 attempts. Dr. Seuss faced 27 rejections. James Dyson built 5,126 failed prototypes before number 5,127 finally worked. Stephen King almost threw away the book that launched his career.

Failure doesn’t always mean you’re on the wrong path. Sometimes it just means you haven’t been on it long enough.

Stop treating every setback like a sign to quit. Learn from what didn’t work, adjust, and keep moving.

You aren’t failing if you refuse to give up.

09/04/2026

Apparently EVERYTHING needs protein now. Protein Pop Tarts, protein cereal, protein oatmeal… we get it.

But slapping “HIGH PROTEIN” on the box doesn’t automatically make a food healthy or good for building muscle.

Protein still has calories, and once you’re eating enough to support your goals, adding more isn’t some secret muscle building cheat code.

Stop letting the front of the package make the decision for you. Flip it over and actually read the nutrition label.

Because at the end of the day, a protein Pop Tart is still a Pop Tart.

09/03/2026

Trying to lose fat but never know what to eat for breakfast? These are 3 easy high protein breakfasts I actually recommend.

Whether you have two minutes in the morning, like prepping the night before, or want a real sit down meal, there’s an option here. The goal is simple: get your protein in, stay full, and make your calories easier to manage.

Just remember, no breakfast magically burns fat. You still need a calorie deficit to lose it.

09/01/2026

3 Costco foods you might want to think twice about buying đź‘€

The rotisserie chicken, farmed Atlantic salmon, and those massive bakery muffins might not be as healthy as you think. Costco has plenty of great options, but that doesn't mean everything in the store automatically gets a pass.

Read the labels. Know what you're eating. Make the decision for yourself.

08/31/2026

Most people are fasting the wrong way đź‘€

If you’re skipping breakfast, eating late at night, and still dealing with crazy nighttime cravings, your meal timing might be working against you.

Your body generally handles food better earlier in the day when insulin sensitivity is higher. Research on early time restricted eating also suggests eating earlier may support better insulin sensitivity and blood sugar control.

Try a high protein breakfast, move dinner earlier, and give yourself around 3 to 5 hours between your last meal and bedtime.

Fasting isn’t just about how long you go without food. When you eat matters too.

08/30/2026

Going to bed a little hungry while trying to lose fat isn’t automatically a bad thing.

If you’ve eaten enough during the day, prioritized protein, and built filling meals, that mild hunger at night could simply mean you’ve finished the day in a calorie deficit.

The mistake? Panicking the second hunger hits and raiding the kitchen — potentially wiping out the deficit you worked all day to create.

You don’t need to starve yourself. You DO need to learn the difference between real excessive hunger and the urge to eat because nighttime snacking has become a habit.

A little hunger doesn’t always mean you need more food.

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